• Rob Olson

Murph 101

Murph. You hear it echoed among CrossFit athletes. Murph. Who or what is Murph? Why does everyone talk about it in such a mysterious and daunting way? Behold: Murph 101

Murph refers to a CrossFit wod created in 2005.


For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Can you scale Murph?

Absolutely. Here is the scaling we recommend at CFS:

Rx: 20lb Weight Vest [male and female]

L2: Entire workout, no vest (bodyweight)

L1: Any level of modification that has you working for about 45 minutes.

L1 options:

- Cut the run down. Some opt for a half mile before and after. You can always row.

- Ring rows instead of pullups

- Incline pushups

- Not full range of motion squats

- Reduce volume of movements (50-75-100?)

Everyone is capable of some form of Murph. The question is, how uncomfortable will you get to honor a nations hero?

Where can I find out more about Lt. Michael Murphy?

There is a movie and book called "Lone Survivor". Highly recommend both. I'll rewatch the movie every year before doing Murph.

Can I donate to the charity?

Yes! Visit https://themurphchallenge.com/

This is where you can buy a T-Shirt/Tank Top to support the cause.

The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success!

Since 2014, Forged® has raised over $1,000,000+ for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. In 2018, The Murph Challenge Fundraiser provided a vehicle to raise nearly $250,000 in order to begin construction on the LT Michael P. Murphy Navy SEAL Museum/Sea Cadet Training Facility in Long Island, NY! In addition to that, and ONLY with such overwhelming support and success, the Foundation was also able to add four additional scholarships in 2018, now providing the opportunity to award 27 or more scholarships each and every year!

Can anyone do Murph at CFS on May 26th?

Yes! All are welcome, memberships not needed. If a non-member wishes to come, they need:

1) To sign a waiver

2) To be put into a heat (write name on white board)

Remember, this is an "event" and not a "class". As such, warmup and execution of the workout will be on your own. Coaches will be floating around to help as needed, but anyone taking part in Murph should be comfortable completing the movements required.

What is Kids Murph?

A version of Murph for Kids 10 and under at 8:15am! This WILL be a class format [membership not needed], run by our CrossFit Kids Coaches. Parents are encouraged to do the workout with their child or at least be in the vicinity to cheer their child on. [Doing the workout with your child would be a great warmup for you!]

Kids 10 and above can do Murph in the regular heats. They must still have a spot in a heat, a waiver signed, and it is recommended the parent is in the same heat and works near the child.

I can only do the wod at a certain time, and that heat is full. Can I come anyway?

Heats are capped at 25 people per heat. This is so each athlete has space on a pullup bar. Because of that limiting factor, heats are strictly capped at 25. No extras will be allowed as it will only lead to frustrations and unsafe situations by not having enough space to execute the workout.

How do I get a burrito?

Last year we got burritos catered by Onion Mountain. It was a huge hit so we will be doing it again.

Price will be $15 and it will include salad and cookies! The order is due by May 19th and we won't be able to add anything after that. [Order will be charged through Wodify before the event]

Order at cfsburritoorder.wodifylive.com

Keep in mind the burritos may not arrive until after 11am if you have an earlier heat.

If you are not a member, you will need to bring cash.

I'd like to use a weight vest, but do not have one. Does CFS have any to use?

We do. They are very old body armor vests. They are first come first serve. Ask a coach to show you were they are so you can test them out. Be warned, they are not designed as fitness vests, they are legit body armor from the 90s. This just means the vest may be large and/or flop around a bit when running. Not ideal, but nothing that can't be overcome!

Any other questions feel free to shoot an email to us! We look forward to having everyone out to honor this great hero!




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